Mental Endurance Is As Important As Physical

By Seeley Gutierrez

"The longest distance in any race is the 6 inches between your ears."

Although this quote is originally attributed to a golfer, I think it applies most accurately to any distance athlete. Swimmers, cyclists, runners, triathletes — individual sport athletes whose primary goal is to get to the finish line as quickly as possible.

And when we're in the middle of a race or training session, when we feel as though our head will explode and our legs can't move any faster, how do we find the persistence to press on? It all comes down to mental toughness, an often overlooked but extremely important component for anyone serious about reaching their potential.

Perhaps the most important strategy to improve mental toughness in race situations is making a connection in every workout to how that workout will help you achieve your long term goals. Prior to each workout, take a moment to think about how that session will help you on race day. For key workouts, like interval sessions or long runs, this may seem obvious. Using this strategy on recovery days is also beneficial, as it can serve as a reminder to take it easy or focus on technique.

Don't be afraid of mentally pushing yourself during workouts. Entering "the pain cave," as some refer to it, during sessions can help you develop strategies for how to deal with similar feelings during a race. When you feel the lactate building in your legs during a track session, think about how you will handle a similar feeling on race day. Will you slow down so your legs don't hurt as bad, will you start beating yourself up for running so slowly or will you acknowledge the discomfort and move on, perhaps stating a positive affirmation, such as "the faster my legs go now, the faster they will go on race day"?

If you allow yourself to start down the path of self-pity or negative talk, your performance will most likely suffer. Oftentimes when you find yourself in this downward mental spiral, you are focusing on things out of your control, like the weather, water conditions or your competitors.

The key to success in endurance sports is to stay relaxed. If you allow yourself to get worked up over things out of your control, you are using valuable energy you will need to get you to the end of your race. Instead of focusing on the negative event, try shifting your focus to your breathing pattern. Even if you are at your max effort, try to consciously calm your breathing. This should help move your focus from whatever is causing you stress to something you are able to control.

Another stress reduction tip you may want to utilize is to perform a full body scan. Start by relaxing your face muscles. Just relaxing the muscles in your face can cause other muscles to relax as well. Continue relaxing your muscles downwards through the tips of your toes. Not only will you get the benefit of performing in a less tense state, you will also stop the negative chit-chat going on inside your head.

Experiencing ups and downs in endurance is a part of the sport, but how you deal with them is up to you. Developing strong mental skills will help you perform consistently through training and racing challenges.

Seeley Gutierrez is a social worker by day. She has been competing in triathlon since 2001.